12/28/2022

A. Shoulder Press - 10 reps x 3 sets, 2min rest

95lbs

For Time

10 -> 1

Deadlifts @ 225lbs

kHSPU

Squat Cleans @ 135lbs

22:50

12/27/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 2 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds 
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds
+
Broken 2k Time Trial
For time:
1k Row
Rest 2min
500m Row
Rest 1min
500m Row

7:00 total time (not including rest) - 1:45/400m

1k at 1:46/500m

500m at 1:44.3/500m

500m at 1:43.4/500m

Will probably have to row the 2k at a 1:50/500m pace

12/26/2022

A. Supinated Grip Barbell Bench Press; 6,4,4,2; rest 2min

175 - 195 - 195 - 205

B. strict pull-ups; AMRAP (-1) with 2 sec hold @top of each rep x 4 sets -rest 2:00
8 - 6 - 4 - 3

10 Rounds for Time:
1 Round of Cindy
3 Power Snatches @ 95lbs
*20min cap

16:47

12/23/2022

A. Split Jerks: build to a tough single for the day

275lbs

B. Seated Strict Press; 10,10,8,8; 60,65,70,75% 5RM

95 - 95 - 105 - 105

2 Rounds @ Easy Effort:
35 Cal Row
35 Cal Bike
35 Cal SKi
2min Rest

Didn't keep track of times, but I held 1050+ cals/hr on the row, 200 watts on the bike, and 950+ cals/hr on the ski

12/22/2022

A. Power Snatch - 1 sec pause @ 1" off floor: 4,3,2,4,3,2; rest as needed - 70,75,78,70,75,78% 1RM Sn

155 - 165 - 175

On the last rep of the last set I caught it and basically did a tempo OHS on the descent portion to make sure I didn't fail the rep

B. Back Squat: Build to 85% 1RM - If feeling beat up/tired/or don't need the high % work, skip the heavy single

315lbs

C. Back Squat: 3 reps x 4-5 sets @ 75-80% 1RM

5 sets at 275lbs

10min EMOM:
Odd: AMRAP Wall Balls in 60 seconds
Even: REST

30 (UB) - 30 (UB) - 30 (20/10) - 25 (15/10) - 22 (10/7/5)

Shoulder fatigue was the biggest issue in preventing me from doing more sets of 30 UB wall balls. 

12/16/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds

2 sets:
Row 1K @ 2-4 seconds slower than target 2k Pace
Rest 2 min
Row 750m @ 1-2 seconds slower than target 2k Pace
Rest 2 min
Row 500m @ 1 sec faster than target 2k pace
Rest as needed on Bike Erg @ Low Damper/High RPM Spin until fully recovered

For the first set I based the times off of my goal 1:42/500m 2k pace and I held 1:46/500m, 1:44/500, and 1:42/500m pace respectively. I correctly anticipated my legs being shot after this, and planned to slow my pace for the second set. My plan for the second set was to do 1:50/500m, 1:48/500m, and 1:46/500m. However, I had some serious issues with my abs cramping during the second 1K. I was having issues producing the power necessary to hold that 1:50/500m pace during the last 350m, but my abs cramping made me drastically slow my pace and rest longer than 2min. There was a similar scenario during the 750m row, but I was able to hold my goal pace. After resting more than 2min to ensure I wasn't cramping during my last 500m row, I held a 1:42/500m pace. 

12/15/2022

A. Supinated Grip Barbell Bench Press; 5,5,3,3; rest 2min

165 - 165 - 185 - 185

B. strict pull-ups; AMRAP (-1) with 2 sec hold @top of each rep x 3 sets -rest 2:00

8 - 6 - 4

4min on/2min off for 4 sets:
10 Deadlifts @ 185lbs
10 TTB
10 Power Snatch @ 75lbs
10 Burpees
AMRAP Row Cals in remaining time

I did not rest as needed between sets 2 and 3, I approached this as just 4 sets of 4min on w/ 2min off straight through. I did that specifically for the PS cycling and the burpees. After completing the barbell and bodyweight movements, I had 2min to do the rowing. I accumulated 30 cals rowing on each set, which was about a 1050-1100 cals/hr pace. This kind of thing has historically been a very big problem for me, which is why I want to know about how much time you're expecting for the AMRAP row in this case. I ended up having 2min, which was double the time I expected. So, knowing how much time you're expecting me to have, whether or not there's a significant drop off, is helpful for me to know because I still have no idea how to pace these despite the 6+ years I've been doing this.

12/14/2022

A. Split Jerks: 2,2,2,1,1; rest 2 min - 70,75,80,85,90% - Working strength/control in rerack, No blocks

205 - 225 - 245 - 255

B. Seated Strict Press; 10, 8, 8, 6; 60,70,75,80% 5RM

95 - 105 - 115 - 115

4 Total Sets:
15-10-5:
Row Cals
Bike Cals
Ski Cals

Each set took 6:33-6:40. The echo bike continues to be very difficult for me

12/12/2022

A. Snatch: Find a 1RM in 5 attempts - Bar starts loaded, one attempt every 2 minutes

215

B. OHS: Find a 1RM, max of 5 attempts, from a rack in 10 minutes

235, jumped from 235 to 250 and failed that attempt at 250 while transitioning from the bottom of a squat to standing up

The numbers for A and B were nice, but I'm more concerned with cycling these movements than I am 1RMs


4 Sets:
60 sec AMRAP Wall Balls
500m Row @ 30min pace
60 Sec AMRAP Wall Balls
rest 3-4min bw sets

I rowed at a 2:02/500m pace. My initial 30min time trial was at a 2:04/500m pace, so I assumed I had gotten a little faster than that. For the wall balls, I split those into 10/10/5 on every set but the last one. On the last set I did 30 UB. Total wall balls was 205

12/11/2022

8 sets:
Row 500m @ building effort
Rest 90-120 sec; Start at 5 sec slower than target 2k, and then build to 1-3 sec faster than target 2k pace within the set
**Rest as needed bw sets 4/5

I did all of these with a 1:42/500m 2k pace. During each 500m row, I'd row 200m at a 1:47/500m, 150m at 1:42-1:43/500m, then the last 150m faster than that.

12/9/2022

A. Supinated Grip Barbell Bench Press; 6,6,4,4; rest 2min

165 - 165 - 185 - 185

I still don't care about bench press

B. strict pull-ups; establish a max set unbroken

15

On the 2min for 5 sets:
12 Deadlifts @185lbs
10 CTB Pull-up
+
On the 2min for 5 Sets:
10 Power Snatch @ 75lbs

6-10 TTB 

I've been having a very hard time with this, particularly the C2B and PS and its very frustrating. I immediately reduced the reps of the C2B and PS from the start. I was able to hold 5/5 on the C2B for the first three sets, then I completely fell apart and was barely getting 2-3 at a time, eventually resorting to singles. For the PS/T2B combo, the barbell cycling sucked, but my grip blew up during the first set of T2B and I was barely getting 6-8 per set. 

12/7/2022

A. Split Jerks: 3,3,2,2,2; rest 2 min - 60,70,75,78,80% - Working strength/control in rerack, No blocks

185 - 185 - 205 - 215 - 225

B. Seated Strict Press; 10,8,8,8; 60,65,70,75% 5RM

85 - 95 - 95 - 95

On the 3min for 8 sets:
13 Row Cals
10 Bike Cals
13 Ski Cals

Finished 8 sets. I held around 1400 cals/hr on the row, 330+ watts on the bike, and 1100-1200 cals/hr on the ski. The bike is by far the most difficult part, and that makes the ski even harder

12/5/2022

A. For time: 20 snatch @ 77% of 1Rm (any style)

1:56 @ 135lbs - This is about 15lbs lighter than prescribed, even assuming a much lower 1RM, but I'm not feeling confident with cycling snatches

B. Back Squat: Find a 3RM

295lbs - Legs felt weak after the power snatches

C. OHS: AMRAP (-1) @ 85% 1RM - Stop 1 rep before failure or when good form is lost
2 reps and 6 reps - did two sets because the first set felt very good but I started moving too fast during the squats and lost it in front of me

3 Sets of:
21-15-9;
Row Cals
Wall Balls
rest 4-6min bw sets

4:30 - 4:30 - 4:33

Legs did not want to cooperate on the row, and I was holding 1100 cals/hr on each set of row cals. I also misread this and did the wallballs first, but I went unbroken on those, so there's that

11/30/2022

B. 2 sets:
4 DB strict press @11x3

50lbs

8 DB push press

50lbs

16 band strict press AFAP

barbell with bands
-rest 2-3 minutes

C. 2 sets:
4 unbroken strict pull-ups @11x3
8 DB pull-overs @31x1

50lbs
16 Ring rows
-rest 2-3 minutes
+
12min EMOM:
Odd: 12 Deadlifts @ 185lbs
Even: 10 CTB Pull-ups

Got destroyed by the C2B and had to do 10 starting with the second set. The last two sets I broke into 4/3/3

12min EMOM:
Odd: 8-10 Power Snatch @ 75lbs
Even: 10-12 TTB

Like the C2B, the PS destroyed me. These continue to be a big weakness. I started with sets of 10 for the first three sets, but had to do 8s for the last 3. Grip fatigue was also an issue, but it was primarily the barbell cycling

11/28/2022

2 sets:
Row 1K @ 5 sec per 500m slower than Target 2k Pace
Rest 3 min
Row 1K @ 3 sec per 500m slower than Target 2k Pace
Rest 6-8 min on Bike Erg @ Low Damper/High RPM Spin

Goal paces were 1:47/500m and 1:45/500m respectively. I held those for the first set and the first 1k of the second set, finishing the last 1k at a 1:52/500. I physically cannot hold the paces you're prescribing for an entire rowing session and I'm getting more and more concerned about that. I think I could've held 1:47/500 for all sets, but I'm having a hard time with paces closer to my goal pace for extended periods for time. This 2k is not something I'm expecting to test for several months, but I'm already concerned with how the progressions are going

11/27/2022

TTT Throwdown:
For Time
210 Single Unders
21 Thrusters (95/65)
150 Speed Steps (count only on 1 foot)
15 Thrusters
90 Double Unders
9 Thrusters

8:34

I didn't have any issues with the single unders or dubs, but I messed up a lot on the speed steps. The thrusters went much better than I anticipated and I should've pushed those more. 

11/25/2022

A. Power Jerk w/ 1 sec pause in dip: 3,3,3,3,3; rest 2 min - 73,75,78,80,80% 1RM SJ

135 - 135 - 155 - 165 - 165

B. Seated Strict Press; build to a 5RM for the day

115lbs

30min EMOM:
Min 1: 40 Sec AMRAP Row Cals
Min 2 40 Sec AMRAP Bike Cals
Min 3: 40 Sec AMRAP SKi Cals
*Goal is to hold same paces as two weeks ago with added 10 seconds per minute

held 1100 cals/hr on the row, 300 watts on the bike, and 1100 cals/hr on the ski. The bike was the most difficult part, but it's also 75 watts higher than my goal pace

11/23/2022

A. Snatch Pull + Squat Snatch: 3,2,1; rest 2 min - 82-86% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps - build each set, last set heaviest

125 - 145 - 165

B. Snatch: 3 singles @ 85-90% 1RM; rest as needed b/t each

175 - 185 - 195 (failed two attempts)

Snatches just felt slow and weird today. My first attempt at 195 I just didn't commit to the pull from the ground and the bar ended up in front of me. The second attempt I put too much power into it and it looped up and around. 

C. EMOM x 10: 2-3 Box Squat @ 65-70% - sit to parallel, vertical shin, sit to box w/ control, focus on speed/hip drive

235lbs

On the 2min for 8 sets:
12 Wall Balls
12 Cal Row

No issues with this

11/20/2022

B. 2 sets:
5 DB strict press @11x3

40lbs

10 DB push press

40lbs

15 band strict press AFAP

Barbell without weights

-rest 3 minutes

C. 2 sets:
5 unbroken strict pull-ups @11x3
10 DB pull-overs @31x1
15 Ring Rows
-rest 3 minutes

20min EMOM:
Min 1: 15 Deadlifts @ 185lbs
Min 2: 10 TTB
Min 3: 10 Power Snatch @ 75lbs
Min 4: 10 CTB Pull-ups
Min 5: Rest

I wasn't feeling too hot when I got to the gym for some reason, and the power snatches were the hardest part. I switched the row to a rest period because I was rowing so slow.

11/18/2022

A1. 1 1/4 Strict Press; 6re ps x 5 sets; rest 30 seconds

105lbs

A2. Feet Elevated Ring Row @ 21x1; 6 reps x 5 sets; rest 2min

Done

3 Rounds Continuous:
6 unbroken strict pull-ups @11x3 (use load if this is easy)
8 DB pull-overs @31x1
10 Ring Rows
rest 3-4min after 2 rounds
x2 total sets - push this and focus on quality reps and pump

On the 3min for 8 sets:
11 Row Cals
9 Echo Bike Cals
11 Ski Cals

8 Sets due to time constraints. Each set took about 1:53-1:57 to complete. I held over 1300 cals/hr on the row, 350 watts on the bike, and 1200 cals/hr on the ski

11/16/2022

A. Snatch % AMRAPs:
30 sec AMRAP Hang Squat Snatch @ 95#

5
Rest 30 sec

45 sec AMRAP Hang Squat Snatch @ 105#

5
Rest 30 sec

60 sec AMRAP Squat Snatch @ 115#

4
Rest 30 sec

90 sec AMRAP Squat Snatch @ 125#

4

I did not like this specifically because it was hang squat snatches

C. OHS: AMRAP (-1) @ 80% 1RM - Stop 1 rep before failure or when good form is lost
5 reps 185lbs - I didn't have time to do the back squats and all the other stuff with the time I had, so I skipped the back squats and tried to go heavier on the OHS but that didn't go well. 

For Time:
30 Cal Row
30 Wall Balls @ 30/20lbs
30 Cal Row

4:53 - 1200 cals/hr on the row, 10/10/10 on the wall balls, 1200 cals/hr on the row

20min EMOM:
Odd: 12 Wall Balls @ 20 (40 sec cap)
Even: 12 Cal Row (40 Sec Cap)

Done

11/15/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds 
A2. FHL Calf Raise; 25 reps x 3 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 25 reps x 3 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 3 sets; rest 30 seconds
A1-A4 done

18-12-6:
Row Cals
Ski Cals
rest 4min
x 3 sets

Sets 1-3 took between 4:19-4:23. I held 1100/1200/1250+ cals/hr on the ski, which was by far the most difficult part because my lats would get fatigued very quickly. For the row I held 1200/1300/1400 cals/hr

11/12/2022

A1. 1 1/4 Strict Press; 8 reps x 4 sets; rest 30 seconds

40kg

A2. Feet Elevated Ring Row @ 21x1; 8 reps x 4 sets; rest 2min 

2 Rounds Continuous:
6 unbroken strict pull-ups @11x3 (use load if this is easy)
8 DB pull-overs @31x1
12 Ring Rows
rest 3-4min after 2 rounds
x2 total sets - push this and focus on quality reps and pump

I did the first round of the first set of pull-ups at the prescribed tempo and unbroken. After that I was unable to do either and switched to regular pull-ups, splitting them up as needed

30min EMOM:
Min 1: 30 Sec AMRAP Row Cals
Min 2 30 Sec AMRAP Bike Cals
Min 3: 30 Sec AMRAP SKi Cals

My quads, glutes, and hips were very sore from yesterday, so I did this at either my goal paces for the Breathe AMRAP or above those goal paces. On the row I held 1100 cals/hr (goal pace), 300 watts on the bike (well above goal pace), and 1100 cals/hr on the ski (above goal pace) for this. 

 

11/11/2022

A. Snatch Pull + Squat Snatch: 4,3,2; rest 2 min - 80-84% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps - build each set, last set heaviest

50kg - 60kg - 70kg

B. Snatch + 2 x OHS: 4 complexes @ 82-87% 1RM; rest 1-2 min b/t each complex

80kg

C. EMOM x 10: 2-3 Back Squat @ 62-67% - speed focus

100kg

4 min on/1 min off x 3 sets:
6 DB Box Step Overs @ 50lbs
25' DB FRWL
4 DB Devils Press
25' DB Farmers Carry Walking Lunge
*Pick up where you left off after each rest break

I either got deep into 4 rounds or deep into 5, I don't remember. This was very tough on my grip and both the db box stepovers and devil's press were pretty awkward movements.

11/10/2022

A1. Supinated Grip Bench Press; 6 reps x 5 sets; rest 1min

155lbs

A2. Supinated Weighted Strict Pull-ups; 6 reps x 5 sets; rest 2min (weight as comfortable)

25lbs

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 2 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 2 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 2 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 2 sets; rest 30 seconds

25min AMRAP:
18 Calorie Row
rest exactly 30 seconds

19 Rounds - I held 1200+ cals/hr on the row

11/8/2022

3 sets:
5 DB strict press 
10 DB push press
15 band strict press AFAP
-rest 3 minutes

I used 40lb dbs and attached two thin purple/blue bands to an empty barbell

TTT Throwdown:
12min AMRAP:
16 Cal Row
8 Burpees Over Erg (head facing away from row screen)

7 Rounds + 8 cal row

I paced the row too much, I was holding somewhere in the upper 1100 to low 1200 cals/hr and should have held 1200 cals/hr minimum, pushing close to 1300 for the last couple rounds. I had anticipated the burpees being a much bigger problem than they were, and I figured I'd lose most of my time on those. That, however, was not the case.

11/7/2022

A1. 1 1/4 Strict Press; 8 reps x 3 sets; rest 30 seconds

40kg

A2. Feet Elevated Ring Row @ 21x1; 8 reps x 3 sets; rest 2min 

Done

2 sets of:
6 unbroken strict pull-ups
10 DB pull-overs 
10 Ring Rows
-rest 2-3 minutes

"Breathe" Benchmark Test:
30min AMRAP:
20 Cal Row
20 Cal Bike
20 Cal Ski

6 Rounds + 6 cals - 1050ish cals/hr on the row, 230ish watts on the bike, 950is cals/hr on the ski. The bike was by far the most difficult portion of this. I think I could have pushed the ski a little bit more, but I'm not sure I could push all three machines and maintain quick transitions between them

11/5/2022

A. Snatch % AMRAPs:
30 sec AMRAP 95lbs

8 reps (3/5)

Rest 30 sec

45 sec AMRAP 115lbs

7 reps (2/2/2/1)

Rest 30 sec

60 sec AMRAP 135lbs

6 reps (singles)

rest 30 sec

90 sec AMRAP 145lbs

6 reps (singles)

Back was lit up after this, and during the last set I had some instability controlling the position of the barbell

C. OHS: AMRAP (-2) @ 75% 1RM w/ 1 sec pause in bottom of each rep - Stop 1 rep before failure or when good form is lost

165lbs

D. Back Squat: Build to a strong triple for the day w/ 1 sec pause

282lbs

4 sets:
3 minute window
12 Thrusters @ 95lbs
9 bar facing burpees
6 Hang Power Snatch @ 95lbs
amrap Wall Balls in remaining time
rest 2:00 b/w sets

This really, really pissed me off. I finished 2 sets as written but should have immediately changed the rep scheme. I cannot execute this with the required intensity, nor can I recover enough in the 2min rest to warrant it being written as is. I decreased the reps for sets 3 and 4 to 10 thrusters, 8 bfb, and 4 hps and the last set was still incredibly difficult. This was a waste of a conditioning piece in my opinion. I've repeatedly asked for stuff like this, particularly with these movements, but absolutely hate it when its programmed in such a way I can't even get through half of it. 

11/2/2022

TTT Throwdown (modified):
30 Power Snatch @ 115lbs
20 Wall Walks
30 Power Clean @ 115lbs
12min cap

11:57

Singles on the power snatches (finished at 3:24)

Wall walks were grouped into 5s, but these took over 6min to complete (finished at 9:40)

5/5/5/5/10 on the power cleans

11/2/2022

KOT DRILLS:
A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds
A2. FHL Calf Raise; 25 reps x 3 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 3 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 3 sets; rest 30 seconds

6 Sets, each for Time:
25 Calories on Rowerg @ faster pace than avg pace from last week (the 20min amrap of 15 cal row)
25 Calories @ easy effort
1min reset

I held 1400+ watts for the first 25 cals and then between 950-1050 on the second 25 cals. Total time for each set was between 2:25 for the fastest (last set) and 2:30.4, with sets 1-5 between 2:28-2:30 total time

10/31/2022

A. Snatch Pull + Squat Snatch: 3,3,3; rest 2 min - 77-82% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps

40kg - 50kg - 60kg

B. Snatch + OHS: 6 complexes @ 80-85% 1RM; rest 1-2 min b/t each complex

70kg - 75kg - 80kg - 85kg x3

C. EMOM x 10: 2-3 Back Squat @ 60-65% - speed focus

100kg

On the 5min for 4 sets total:
10 Cal Echo
6 DBL DB Power Clean @ 50lbs
10 Burpees
6 DBL DB Snatch @ 50lbs

10 Cal Echo

So I misread this and switched the order of the echo and the dbl db snatch

2:42 - 2:45 - 2:40 - 3:08

I held over 320 watts on the bike the entire workout. The dbl db snatches were awful

10/28/2022

B1. DB On Knee External Rotation; 15 reps x 2-3 sets; rest 1min

10lb DBs

B2. Bent Over DB Reverse Fly 15 reps x 2-3 sets; rest 1min

10lb DBs

B3. On Bench DB Y Raise; 15 reps x 2-3 sets; rest 1min

5lb DBs

On the 4min for 4 sets:
12 DB Push Press (35lb)
12 Box Step Ups (one 50lbs DB)
12 TTB
12 Cal Row

Reduced the reps because I was still feeling terrible after the 5k. Each set took between 2:12 and 2:16 to complete. I used two 35lb DBs on the push press to make sure I would go unbroken. I also went UB on the T2B and rowed at a 1200-1300 cal pace

10/25/2022

3 Rounds for Time:
14 Thrusters @ 95#
10 Cal Echo

5:06 - 7/7 on the thrusters, 315ish watts on the bike

rest 1min

3 Rounds for Time:
14 Bar Facing Burpee
10 Cal Echo

7:28 - not sure how long the burpees took, held 275/260/320 ish watts for each round

I switched this to Echo cals because I think I pulled my brachioradialis while warming up for the C2B. Total time was 13:34, with the first part completed in 5:06 and the second in 7:28

10/24/2022

A1. Tibalis Raise; 25 reps x 3 sets; rest 30 seconds 
A2. FHL Calf Raise; 25 reps x 3 sets; rest 30 seconds
A3. Knee Over Toe Calf Raise; 25 reps x 3 sets; rest 30 seconds
A4. Patrick Step-up; 25 x 3 sets; rest 30 seconds

4 Rounds for Time:
500m Row
15 Burpees
rest 5min
4 Rounds for Time:
500m Row
15 Burpees

So I initially read this as 5 rounds of each with 4min rest between workouts, and I didn't realize that it was supposed to be 4 rounds until I had finished about half the row into my fifth round. I think I finished the first 4 rounds in about 13min, but I was pacing for a 5 round workout. The burpees for each workout took about 60-66 seconds to complete, with the last round of the last part the fastest at around 45-50 seconds. I held around 1:57/500m for every 500m row

10/21/2022

A. Snatch % AMRAPs:
45 sec AMRAP @ 60%
45 sec AMRAP @ 65%
45 sec AMRAP @ 70%
45 sec AMRAP @ 75%
Rest 90 sec b/t each set/change weights - all singles 

135 - 8 reps, 145 - 8 reps, 155 - 6 reps, 165 - 5 reps

C. OHS: AMRAP (-1) @ 70% 1RM w/ 1 sec pause in bottom of each rep - Stop 1 rep before failure or when good form is lost

155lbs - 8 reps

8 Alternating Sets, on the 3min:
Odd:
10 Cal Echo
6 DBL DB Power Clean and Jerk @ 50lbs
10 CTB Pull-ups

Even:
10 Cal Echo
6 DBL DB Snatch @ 50lbs
10 TTB

Did 8 sets of this, rested as needed after set 4 and then like 4min after set 7 because I was pretty messed up at that point. The double DB snatches are awful and I hate them

10/14/2022

A. Shoulder Press; 10,10,5,3,1; rest 2min

95 - 95 - 125 - 140 - 155

B. Strict Side to Side Pull-ups; 4 reps/side x 3 sets; rest 2min
Done

5min Bike for Max Cals
**Two Scores: 1st min of calories + total cals in 5min

25 cals for the first minute (600+ watt average), 74 cals total (probably around 250-275 watts for the last 4min)

rest 5min
5min Row for Max Cals

26 cals for the first minute (1500+ cals/hr), 95 cals total (1050 cals/hr for the last 4min)

10/12/2022

A. Snatch Pull + Squat Snatch: 3,3,3; rest 2 min - 77-82% 1RM, quick drop/reset b/t sn pull & sn, rest 10 sec b/t reps

135lbs

B. Snatch + OHS: 6 complexes @ 80-85% 1RM; rest 1-2 min b/t each complex

135 - 155 - 165 x4

C. EMOM x 10: 2-3 Back Squat @ 60-65% - speed focus

185lbs

Every 4min for 4 sets:
2:30min Clock:
15 Box Jump Overs @ 24"
50' FRWL @ 50lb DBs
AMRAP Wall Balls in remaining time

After the first set I reduced the box jumpovers to 12 reps because I am incredibly bad and awkward at them. I finished the box jumpovers and lunges with 1:05 left in the set and figured that would get worse as the workout progressed. I got 22, 25, 21, and 20 wall balls, respectively, for the AMRAP portion.

10/11/2022

KOT DRILLS:
A1. Tibialis Raise; 20 reps x 3 sets; rest 30 seconds
A2. FHL Calf Raise; 20 reps x 3 sets; rest 30 seconds 
A3. Knee Over Toe Calf Raise; 20 reps x 3 sets; rest 30 seconds 
A4. Patrick Step-up; 20 x 3 sets; rest 30 seconds 
+
10-20-30-40-50-40-30-20-10:
Row Cals
rest 1:1 bw sets
FOR TOTAL TIME

Total time = 21:58

Paces (in order of cals performed in the workout): 2000+ cals - 1700+ cals - 1300 cals - 1200 cals - 1200 cals - 1300 cals - 1400 cals - 1800+ cals - 2400+ cals

10/10/2022

sHSPU @ 2" deficit - AMRAP.AMRAP x4 sets, :15/3min rest

9/2 - 5/2 - 5/1 - 4/2

A1. 1 and 1/4 bench press; 6-7 reps x 4 sets; rest 30 seconds

135lbs

A2. 1 and 1/4 ring row; 10 reps x 4 sets; rest 2-3min bw sets
I don't like how bench press affects my shoulder and I don't want to have shoulder issues like I had in the past 

15-12-9:
Bike Cals
Strict Pull-ups
rest 4min
x2 SETS

7:30 for the first set, 9:24 for the second

10/7/2022

A. Shoulder Press; 10,10,6,4,2; rest 2min

115 - 115 - 125 - 135 - 145

B. Strict C2B - 5 reps x 5 sets

**4 Sets each:
8 Cal Echo @ 85+ RPM
8 Cal Echo @ 60+ RPM
rest 2min

x4

Used an assault bike for this


:45 Run at 1200+ watts
1:45 run at 900+ watts 
rest 2min
x4

Switched to what I noted because after 1 set I couldn't hold the paces you sent me. I think it was about 8-10 cals for the :45 hard run and double that for the 1:45 run

12 Cal Row @ 1550+ Cal/hour
16 Cal Row @ 1050+ cal/hour
rest 2min
x4 total sets

done

10/5/2022

A. Squat Snatch; 10 singles @your choice loading; rest as needed

165 - 175x4 - 185x5 (did a quick double as part of these 5 reps)

Missed one attempt at 175

B. Front Squat; 6 reps x 3 sets @ 82-85+% 1RM; rest 2-3min bw sets

205lbs

3 Rounds for Time:
50' FRWL @ 50lb
16 CTB Pull-ups
30' HSW
8 Box Step Overs @ 50lbs

13:02 - UB FRWL, 4s on the C2B, UB DB Box stepovers. I finished the first round in 3min then realized I made a grave error and waited like 30 seconds before starting round 2. I probably lost the most amount of time during the C2B, but I think sets of 4 was the way to break it up, and transitioning from the stepovers to the lunges. The HSW was ok, but I need a lot more practice before we're doing 50ft segments in workouts where I'm breathing heavy. Also the stepovers were the worst part 

10/3/2022

A1. 1 and 1/4 bench press; 8 reps x 3 sets; rest 30 seconds

125lbs

A2. 1 and 1/4 ring row; 8 reps x 3 sets; rest 2-3min bw sets

Done

I despise bench press in all its forms

sHSPU - AMRAP. AMRAP x3 sets, 3min rest

5/2 - 5/1 - 4/2

I changed this from the other thing because I think its more worthwhile to do sHSPU/kHSPU, I don't care about the bench press/pushup things, and I generally despise bench press because of how it makes my shoulders feel and that I think it contributed to the shoulder issues I previously had. 

2 sets:
6 unbroken dual DB bent over rows
rest 15 sec
AMRAP (-1) ring rows @ 2020 tempo
rest 15 sec
12 Strict Banded Pull-ups

8 ring rows for the first set, 6 for the second

9/29/2022

A. Squat Snatch; 2 Snatch @ 75%, 2 Snatch @ 85%, 2 singles @ 95% (x2 sets of 95%); rest as needed

145 - 165 - 175

B. Front Squat; 3 reps x 6 sets @ 88+% 1RM; rest 2-3min bw sets
235lbs

3min AMRAP:
9 Deadlifts @ 225
9 CTB
27 Double Unders

2 Rounds + 3 C2B

5/4 on the DL, UB C2B and dubs

rest 3min

3min AMRAP:
9 Wall Balls
9 TTB
27 Double Unders

2 Rounds

I used a 30lb wall ball, unbroken WB, T2B, and dubs

rest 3min

3min AMRAP:
3 Ring Muscle Ups
27 Double Unders

3 Rounds + 1 MU

9/27/2022

B1. BB Bent over rows with pronated grip 6-8 reps x5, rest 1 min 

135lbs for each set

B2. Top to top DB alternating Z-press from straight leg seated 10 reps (5/side) x5, rest 1 min

53lb kbs

3 sets of:
6 unbroken strict pull-ups 

12 Banded Pull-ups
-rest 2-3 minutes

3 Rounds for Time:
14 Cal Bike Erg
7 Strict HSPUs

5:04 - Held 350+ watts on an assault bike and spilt the sHSPU into 4/3. I think this was paced pretty well, maybe I could've pushed a little more on the bike but I think going above 400 watts would've made my breathing too hard to control while trying to do a sHSPU

rest 5min

3 Rounds for Time:
10 Power Snatch @ 75/55lbs
10 Kiping HSPUs

4:45 - Did not pace this well. I tried to push the power snatches and go 5/5 on the kHSPU, but that lasted one round, then I switched to 5/5 on the power snatches and completely fell apart on the kHSPU

9/26/2022

Every 3min for 10 sets: 500m row at max sustainable pace

I started at 1:54/500m for the first 3 or 4 sets, but the last 5 sets were at 1:51-1:52/500m and I think that's where I should have started the entire session

9/21/2022

A. Squat Snatch; 2 Snatch @ 72%, 2 Snatch @ 82%, 2 singles @ 92% (x2 sets of 92%); rest as needed

This went extremely poorly, just like last week. I used 165lbs, 175lbs, and attempted 185lbs but went 1/6 at 185lbs. 'Go lighter' is both obvious and unhelpful advice. I am extremely frustrated with how this is going and aside from wanting to just start from scratch, I don't want percentages for any of this lifting because I get too tied to the percentages

B. Front Squat; 6 reps x 3 sets @ 80-84% 1RM; rest 2-3min bw sets

I used 185lbs because I was not that engaged with anything after the snatches

For Time:
50 Wall Balls
40 DB Snatch
30 Box Step Ups (1DB)
20 TTB
10 Ring Muscle Ups
17min cap

11:15 - 10s on the WB, DB snatch, and box step ups, UB T2B, 5/5 on the MU; I lost the most time on the db box step ups and between the sets of 5 on the MU. The db box step ups are extremely awkward for me for some reason

9/20/2022

Row 1200m @ 3-5 Seconds per 500m slower than 2k sustainable test
rest 30 seconds
x2
rest 4min
x3 TOTAL SETS
*Kick hard on last 1200m of each set (2-3 seconds faster than avg pace)

Held 1:57.9-1:58.2/500m for the first 1200m and 1:52.5-1:52.9/500m for the second 1200m, this is starting to get pretty spicy. The last couple weeks I've been taking an extra minute or minute and a half rest between sets. This week I did not until the last set when my calf started cramping and I couldn't get it to stop for like 8min. Don't worry, the last 1200m was still very difficult despite the rest.

9/19/2022

B1. BB Bent over rows with pronated grip 6 reps x4, rest 1 min (this week do 4 set)

135lbs

B2. Top to top DB alternating Z-press from straight leg seated 10 reps (5/side) x4, rest 1 min

I forget what the weight of the KB I used was, but it wasn't that heavy because we don't have many at my gym

+
3 Sets:
4 Weighted Strict Pull-ups
rest 20 seconds
8 strict Pull-ups

rest 20 seconds
12 Banded Pull-ups
rest as needed

Done

3 sets, each as fast as possible:
20 Cal Bike
10 bar facing burpees
10 strict hspu
rest 3 min bw sets

Set 1) 2:58 - 320 W on the Echo bike, right into the bfb, 3/3/2/2 on the sHSPU

Set 2) 3:08 - 330 W on the Echo, 3/3/4 on the sHSPU

Set 3) 3:25 - 350 W on the Echo, 2/4/2/1/1 on the sHSPU

The first 2-4 sSHPU were very difficult, the next 4 or so felt significantly better, and the last 2 were nearly impossible